Daya Gefe Archer Tura-up
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Daya Gefe Archer Tura-up
The One Side Archer Push-up wani ƙalubale ne na motsa jiki na sama wanda ke kai hari ga ƙirji, kafadu, da hannaye, yayin da kuma ke haɗa tushen don kwanciyar hankali. Yana da kyau ga matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman ƙara ƙarfin jikinsu na sama da juriyar tsoka. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman haɓaka dabarun turawa, haɓaka sarrafa jikinsu, da ƙara iri-iri ga ayyukan motsa jiki na yau da kullun.
Yanayinta: tsammanin nuni a nuni Daya Gefe Archer Tura-up
- Matsar da nauyin ku zuwa gefe ɗaya, yana miƙar da hannun kishiyar waje madaidaiciya, kama da maharbi.
- Rage jikinka zuwa ƙasa, ka riƙe hannunka madaidaiciya da lanƙwasa hannun da kake jingina akai, kama da yin bugun hannu ɗaya.
- Matsa jikinka baya zuwa matsayi na farko, ajiye hannunka mai tsayi a tsaye a cikin motsi.
- Maimaita aikin a gefe guda ta hanyar matsawa nauyin ku da kuma mika hannun kishiyar.
Lajin Don yi Daya Gefe Archer Tura-up
- Kiyaye Kwanciyar Hankali: Ka kiyaye jikinka kai tsaye daga kai zuwa diddige, kamar katako. Kuskure na yau da kullun shine barin kwatangwalo ko kuma ya ɗaga sama da yawa, wanda zai iya sanya damuwa mara amfani a kan ƙananan baya. Shiga jigon ku zai taimaka kiyaye daidaitaccen daidaitawar jiki.
- Motsi Mai Sarrafa: Rage jikinka zuwa hannun a ƙarƙashin kafada, kiyaye ɗayan hannun madaidaiciya. Koma baya sama zuwa wurin farawa. Ya kamata motsi ya kasance a hankali kuma a sarrafa shi. Ka guji yin gaggawar motsa jiki saboda wannan na iya haifar da mummunan tsari da rauni mai yuwuwa.
- Ko Rarrabawa: Yana da mahimmanci a yi motsa jiki a ɓangarorin biyu don tabbatar da rarraba ko da yaushe
Daya Gefe Archer Tura-up Tambayoyin Masu Nuna
Shi beginners za su iya Daya Gefe Archer Tura-up?
The Side Archer Push-up shine mafi haɓaka motsa jiki wanda ke buƙatar adadi mai kyau na ƙarfin sama da daidaituwa. Ana ba da shawarar cewa masu farawa su fara da turawa na asali kuma sannu a hankali su ci gaba zuwa mafi wahala yayin da ƙarfinsu da siffar su ke inganta. Duk da haka, idan mafari ya kuduri aniyar gwadawa One Side Archer Push-up, zai zama da amfani ya yi shi a ƙarƙashin kulawar mai horarwa ko yin amfani da gyare-gyare, kamar yin shi a kan gwiwoyi ko amfani da bango, har sai sun gina. karfin da ake bukata.
Me ya sa ya wuce ga Daya Gefe Archer Tura-up?
- Diamond Archer Push-Up: Wannan bambancin ya haɗa da sanya hannayenku kusa da su cikin siffar lu'u-lu'u, sannan ku mika hannu ɗaya zuwa gefe yayin da kuke ƙasa cikin turawa.
- Maharbi Mai Faɗi-Guri Push-Up: Don wannan bambance-bambancen, kuna sanya hannayenku faɗi fiye da faɗin kafaɗa, wanda ke kai hari ga ƙirjinku da kafadu da ƙarfi.
- Rage Maharba Push-Up: Wannan ya haɗa da sanya ƙafafunku a kan wani wuri mai ɗaukaka, wanda ke ƙara wahala kuma yana mai da hankali kan ƙirji na sama da kafadu.
- Maharba Push-Up tare da Juyawa: A cikin wannan bambancin, kuna jujjuya jikin ku zuwa ga mika hannu yayin da kuke matsawa sama, shigar da maharbanku da ƙara murɗawa zuwa turawa na gargajiya na gargajiya.
Me suna da abin da ya sanya ɗaukehawa ga Daya Gefe Archer Tura-up?
- Dumbbell Rows: Wannan motsa jiki yana da fa'ida yayin da yake ƙarfafa tsokoki na baya, musamman lats, waɗanda ke shagaltuwa yayin aiwatar da Maharbi ɗaya na Push-up, don haka inganta ƙarfin ja da daidaitawa.
- Planks: Planks wani kyakkyawan motsa jiki ne don haɓaka Ƙararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa tọn na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) na Ƙarfafawa na Ƙarfafawa na Ƙarfafawa, wanda ke da mahimmanci don kiyaye tsari mai kyau da kwanciyar hankali a lokacin da ake kira Archer Push-up, rage haɗarin rauni da inganta aikin gaba ɗaya.
Karin kalmar raɓuwa ga Daya Gefe Archer Tura-up
- Ɗayan Side Archer Push-up motsa jiki
- Motsa jiki na kirji
- Dabarar turawa Archer
- Bambancin Tura Hannu ɗaya
- Ƙarfafa horo ga ƙirji
- Jiki na yau da kullun
- Aikin gida don ƙirji
- Babban motsa jiki na turawa
- Bambance-bambancen turawa don ƙirji
- Koyawa ta Side Archer Push-up